Powerlifting Essentials 12-Week Program

Our 12-week foundations of barbell training is a beginner program based around the powerlifts squat, bench press and deadlift.

Strength training can be a daunting endeavour without the guidance of a qualified and experienced coach and a supportive environment. This program is for those who want to gain confidence to train in the gym

You can join us at City Strength HQ, in our state of the art Marrickville gym for small group coaching three times per week. Our 90min-sessions will cover everything you need to succeed in this sport so you can start lifting like a powerhouse very soon.

What is PL Essentials?

A 12-week training program based around the compound movements squat, bench press and deadlift. The program is mainly focused on powerlifting movements as the foundation of training while gradually leading into powerlifting as a sport. The program will be set in 90-minute sessions 3 times a week in a small group environment (10 participants max) with expert coaching. We will help you establish your 1 rep max for each of the competition lifts at the end of the 12 weeks to set a baseline for continued individualised programming and progress.

What you will learn:

  • How to read and follow a training program (independently and with a coach);

  • How to perform powerlifting-specific squat, bench and deadlift;

  • Mobility and movement prep specific to competition lifts;

  • Spotting and loading bars along with basic gym etiquette;

  • Being a supportive training partner and training with others;

  • Training and recovery strategies;

  • Specific cueing (what do the cues mean), and;

  • Raw powerlifting equipment use.

If you’re looking for a place to start Powerlifting then register now for the next program. *spots are limited*


Come in for a Free Trial Session


Come in to check out the gym and get to know us at a free trial session at City Strength HQ 


Why you should start Powerlifting today! 

Have you been thinking about starting powerlifting? Maybe you’ve read an article about it online or have a friend who’s just started and won’t shut up about it? My name is Leo and this is my article about why you should start powerlifting.